Good Posture is Important, Seriously.

Written by RCSC Writer. Posted in Blog, Wellness Bites

posture2We know, you know, that good posture is important, but do you really know HOW IMPORTANT?

In this short TedEd video, experts explain that your posture “is the foundation for every movement your body makes and can determine how well your body adapts to the stresses on… If your posture is not optimal your muscles have to work harder to keep you upright and balanced.”

This could mean that overtime, some of your muscles can become tight and inflexible, and others inhibited.

Do we have your attention now?  Good. Check out the full video below for some great tips for improving your posture, and in turn, your quality of life.

Why You Need RCSC’s New Restorative Yoga Class in Your Life

Written by RCSC Writer. Posted in Blog, RCSC News

hatha-yoga-500You’re a hard worker, both on the job and at the gym. That can add up to sore muscles, stress and fatigue, quite possibly leading toward burn-out.  Avoid it with our newest class at Rock Creek Sports Club – Restorative Yoga.

Instructor Hannah Leatherbury says the class, which could also be called Cool Down Yoga or Before Bed Yoga, is a combination of Hatha yoga and restorative yoga.

She explains that the first 30-40 minutes of class is doing forward folds, hip opening, twists, poses on your backs and some inverting with downward facing dog or standing forward fold. The last 30-40 minutes are spent doing restorative postures with the support of props.

“All of these poses are good for relieving the stress of the day without over stimulating someone, as backbends, arm balances, and more difficult inversions could do,” Hannah adds.

This isn’t a class where the focus is burning calories and breaking a sweat. Instead, it’s about releasing tension and stress through breathing and relaxation.

“The challenge in this class comes in when you are asked to SLOW DOWN,” Hannah says.  “Many of us have a hard time doing that and our minds wander, we get bored, we resist the idea of letting go. But, the best medicine is to supplement the things you are missing in your life. If you are missing time for yourself to unwind and let go, this is a good practice for you.”

Restorative Yoga is open to everyone, including beginners, those recovering from an injury, dealing with a chronic condition or illness, or simply just need a way to work in some active recovery into their workout routine. Hannah just asks that you approach her before class if you have something going on with your body that she should be aware of, so she can help you with the proper modifications.

Restorative Yoga Classes take place Tuesdays at 8:10pm. You can check out other yoga classes, and the rest of our schedule here.

Member of the Quarter: Maureen Zaniel

Written by RCSC Writer. Posted in Blog, Member of the Quarter

MaureenZaniel1When asked why she works out, Maureen Zaniel, had a multiple reasons to share. Reasons that brought her to the gym, a reason she decided to kick up the intensity, and a reason she’ll continue to keep coming back.

No matter what her goal is, one thing we at Rock Creek Sports Club know for sure, Maureen will reach it – which made her a perfect choice for our latest Member of the Quarter!

“At age 64, Maureen Zaniel can do more than most people half her age,” explains Sharon Sellers, Personal Training and Operations Manager at Rock Creek Sports Club.

It all started about 5 years ago when Maureen decided she wanted to lose some weight and increase her fitness, to help her tennis game.

“ I love to play tennis,” says Maureen, “I wanted to have a fitness regime to help with that.”

Then after moving to Silver Spring about a year and half ago, Maureen joined Rock Creek Sports Club. To keep up her game, she keeps her workout routine well-rounded by personal training with Kolon Diallo, small group Tabata Training with Sharon, and some light cardio, like walking and treadmill work.

MaureenZaniel2

But she didn’t stop there, when Maureen’s daughter made the announcement that she was getting married, Maureen told Sharon she wanted to make sure she had enough stamina to dance all night.

“I actually suggested to Sharon that I should have a couple of drinks before we did Tabata, you know, to simulate real life,” jokes Maureen.

Of course, they didn’t actually do that, but Kolon and Sharon made sure Maureen worked hard enough to have all the energy (and then some!) that was needed for this very important role.

“As Mother of the Bride, you’re on your feet the whole time,” says Maureen.  “I kept up with the party the whole night, AND made it to the bar later with all the kids!”

And, speaking of her daughter, Maureen says it’s the reason she’ll continue to make sure fitness is a part of her life.

“I think it’s important for your health, mostly,” she says. “I have one daughter and I would like to stay around for her as long as I can. She actually expects me to take care of her babies some day, so I need to be fit!”

Help RCSC Clean Up Rock Creek Park this Saturday!

Written by RCSC Writer. Posted in Blog, RCSC News

RCCleanUPJoin Rock Creek Sports Club,  Rock Creek Conservancy and the National Park Service, as we remove invasive plant species and pick up trash from Rock Creek Park this Saturday!

When: Saturday, June 27, 2015 from 10:00 am to 12:00 pm. Please arrive at 9:45. 

 Location: Volunteers will meet at Rock Creek Sports Club, 8325 Grubb Rd., Silver Spring, MD and walk down Grubb Rd. to the DC line and Rock Creek Park. Parking is available at Rock Creek Sports Club.

What to Wear: Please dress appropriately for the weather. Wear sturdy boots or sneakers, no sandals. We recommend long pants and sleeves to prevent contact with poison ivy. 

What to Bring: Bring water. Tools and gloves will be provided. Feel free to bring your own tools and gloves if you have them. Bring SSL forms if requesting hours. 

Leader Contact: Karen Zeiter, kzeiter@rockcreekconservancy.org, (301) 775-2960

Help RCSC Trainer Raise Awareness and Funds for the Guthry-Jackson Foundation this Weekend!

Written by RCSC Writer. Posted in Blog, RCSC News

Craig-200x300A few weeks ago, Rock Creek Sports Club Trainer, Craig Klein shared his story with the RCSC Community. Craig was recently diagnosed with NMO (neuromyelitis optica), an incurable autoimmune disease.

“This is a recent diagnosis that will remain raw for some time, but a sense of debt and enormous gratitude drive me to focus on raising awareness and organizing a charity event with Rock Creek Sports Club,” Craig said.

Please join us this weekend as we raise awareness of NMO and funds for the Guthy-Jackson Foundation.

Attend one of two special classes with a donation:

  • Friday 6:30pm Bootcamp with Craig
  • Saturday 9am cycle with Debbie.

Then stop by our Saturday morning bake sale for a healthy snack! 100% of the proceeds go to the Guthy-Jackson Foundation.

Help RCSC Trainer Raise NMO Awareness

Written by RCSC Writer. Posted in Blog, RCSC News

Craig-200x300Today’s Post comes from Rock Creek Sports Club Trainer Craig Klein.

You ever notice that people care more about you than you care for yourself? I feel it and see it each and every day, but it is a struggle to accept.

I have NMO (neuromyelitis optica), an incurable autoimmune disease. This is a recent diagnosis that will remain raw for some time, but a sense of debt and enormous gratitude drive me to focus on raising awareness and organizing a charity event with Rock Creek Sports Club.

The “Guthy-Jackson Foundation” (http://www.guthyjacksonfoundation.org/) has been a resource for myself and friends. I haven’t met another person with NMO or their primary caregiver, but I will.

From June 18-21, I will raise awareness and share information on NMO through Rock Creek Sports Club’s generous support. Fitness Classes, bake sales and educational material will all be available. All proceeds will go to “Guthy-Jackson Foundation” with specific times to follow – so stay tuned.

The best compliment you can offer me is to learn more, ask questions.

RCSC is joining the fun of Red Nose Fund Day!

Written by RCSC Writer. Posted in Blog, RCSC News

RND15_FundraisingForRND_Logo_V4Wear a Red Nose purchased from Walgreen’s next Thursday, May 21, and you will be eligible to win:

  •  A package of 1-month membership, 1-hour Personal Training and 30-minutes Pilates Reformer!

Guests will be free all day!

Red Nose Day is a campaign dedicated to raising money for children and young people living in poverty by simply having fun and making people laugh. The inaugural Red Nose Day will be held in the US on May 21st, 2015. People across the country will come together to have fun and raise funds and awareness. The day’s events will culminate in a three-hour entertainment TV special on NBC featuring the country’s favorite comedians, musicians and Hollywood stars—it’s a show not to be missed! The TV special will showcase top comedy and entertainment live and in pre-recorded segments. It will also highlight the issues for which Red Nose Day is fundraising. Viewers will be encouraged to make donations by phone, and online.

To learn more about the Red Nose Fund Day click on this link to a segment from the Today show. Be inspired to help lift children from poverty.

Video: The Hidden Risks of Sitting Down

Written by RCSC Writer. Posted in Blog, Wellness Bites

Sitting down for brief periods can help us recover from stress or recuperate from exercise. But nowadays, our lifestyles make us sit much more than we move around. Are our bodies built for such a sedentary existence? Murat Dalkilinç investigates the hidden risks of sitting down.

View the Full Lesson on ed.Ted.com - http://ed.ted.com/lessons/why-sitting-is-bad-for-you-murat-dalkilinc

Rowing 101

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

11136192_994011767284512_3833975141116541603_oIf you follow us on Facebook, you know how excited we were to introduce two new Concept 2 Rowers to the gym, earlier this month!  For those of you are not familiar with rowers, or haven’t thought about adding them into your regimen, we’re here now to tell you about all of their amazing benefits!

Cardiovascular Benefits

Rowing actually has similar cardiovascular benefits as running. It keeps the heart rate elevated and increases breath volume, pumping oxygen to or muscles to keep them functioning.  So over time, you’ll find that your endurance increases, meaning you’ll be able to stay active for a longer period of time.

Strength Benefits

Where do we begin?!  Rowing is a full body exercise where you’re engaging your arms, your legs, your core, and your back.  In both directions, you face resistance, so you are consistently building strength.

Low Impact

Rowing is often recommended as a great cardiovascular workout for those who can’t run (for example:  due to some sort of injury) because of all of its benefits mentioned above, without the impact. Because your feet remain locked into place on the pads, and your hands wrapped around the handle, there’s less pressure on your joints.  As long as you are using proper technique of course, but more on that in a bit.

Posture

We know that many of you are very hard workers and sometimes that means your at your desk and hunched over a keyboard much longer than you should, or want to be. Like we stated earlier, rowing is a FULL body exercise, and that includes all engaging in a lot of those back muscles that don’t get utilized as often, or in the way that should. As you build strength,  over time you may start to  notice you’ll be able to remain sitting up correctly in that office chair for longer! Again, this is also all about using the proper technique. See below.

Getting Started

First things first, if you haven’t used a rower before, please tell the front desk that you would like to learn more, and we’ll find a trainer who can show you some tips on proper form. We’ve also included a video below as a primer (or a refresher for some of you). Form is very important!

Self-Care Strategy Session with Dr. Jattu Senesie

Written by RCSC Writer. Posted in Blog, RCSC News

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Do you wish you had more time in your schedule to take care of yourself? Do you feel your life needs to be different but unsure how to make the necessary changes?

Sign up for a Self-Care Strategy Session with Dr. Jattu Senesie, Thursday, April 23, 6-7pm. This event is limited to 10 participants so sign up early. Make the $15 payment to jattu@essenceofstrength.com via Paypal to secure your spot.

 

Going to the Gym a Chore? Try “Temptation Bundling”

Written by RCSC Writer. Posted in Blog, Wellness Bites

temptationWe have all heard that a great way to keep working toward your goals, is to reward yourself for some of the small milestones along the way. For example, you want to lose 15 pounds, so at 5 pounds, you’ll buy yourself new running shoes, and  at 10 pounds, treat yourself to massage, etc.  We all have days though, where those goals seem far away, and we need some sort of immediate gratification as a little extra push to get our butts moving.   For those days, we suggest possibly “temptation bundling.”

Temptation bundling is basically pairing something you’d rather not do, with something that you could consider a guilty pleasure.  For example, Wharton professor and researcher Katherine Milkman, told Lifehacker.com, she knew she needed to go to the gym more, so she allowed herself to listen to “less-than-scholarly” audiobooks, only while she was working out. Soon she she was the gym 5 days a week!

(CONFESSION: We totally admit, that we sometimes use our treadmill time to catch up on some Real Housewives.)

The article goes on to talk about how you can use this method for other tasks, such as catching up on work emails while getting a pedicure, and you can read about it here.

So we want to know – do you use temptation bundling as a way of going to the gym? What’s your guilty pleasure?  Tell us in the comments! 

 

Identical Twin Study: What Happens When We Stop Working Out?

Written by RCSC Writer. Posted in Blog, Wellness Bites

men-311210_640Trying to figure out how exercise directly effects the body and brain, can often times be a timely and costly feat. However, scientists in Finland have found a way around this, by studying identical twins — and the results are eye-opening to say the least!

As the New York Times explains:

To prove that exercise directly causes a change in people’s bodies, scientists must mount randomized controlled trials, during which one group of people works out while a control group does not. But these experiments are complicated and costly and, even in the best circumstances, cannot control for volunteers’ genetics and backgrounds.

And genetics and upbringing matter when it comes to exercise. Genes affect our innate endurance capacity, how well we respond to different types of exercise, and whether we enjoy working out at all. Childhood environment also influences all of this, muddying the results of even well-conducted exercise experiments.

In this study researchers were able to find 10 sets of identical male twins (so they have the same DNA make-up) who were raised together (so they had similar upbringing) whose workout habits similar when they were younger, but diverged as the years went on. Another interesting factor – the twins’ still had similar dietary habits, it was only their exercise routines that diverged.

Results:

  • The sedentary twins hand lower endurance capacities, higher body fat percentages and signs of insulin resistance.
  • Plus, the active twins had “significantly more grey matter than the sedentary twins, especially in areas of the brain involved in motor control and coordination.”

And this was only a after a few years!

Read the New York Times article here: One Twin Exercises, the Other Doesn’t

Like it Hot? Good News – It May Increase Your Metabolism

Written by RCSC Writer. Posted in Blog, Wellness Bites

1280px-Large_CayenneEarlier this month, at the Biophysical Society Meeting in Baltimore, researchers from the University of Wyoming announced that capsaicin — the chief ingredient in chilli peppers – may help boost metabolism.

In a statement, Vivek Krishnan, a graduate student involved in the study explained that in our bodies there are white fat cells, which store energy, and brown fat cells, which serve as a themogenic machinery to burn stored fat. When we eat too many calories, and don’t engage in enough physical activity, there’s an imbalance in our metabolism that leads to obesity.

In a study, the researchers found that dietary capsaicin significantly increased the “metabolic activity and energy expenditure in wild type mice fed a high-fat diet.” So basically, even when the mice were fed a high-fat diet, the capsaicin kept them from gaining weight.

However – this doesn’t mean it’s time to start munching on a handful of chili peppers! This is a preliminary study and it was only a study undertaken in mice, but it is a starting point for researchers who said their long-term goal is to possibly develop a natural dietary supplement to prevent obesity.

“We envision a nanoparticle-based sustained-release formulation of capsaicin, which is currently under development in our laboratory,” added researchers. “In turn, this will advance a novel dietary supplement-based approach to prevent and treat one of the life-threatening diseases, obesity and its associated complications — in humans.